• PALM Centre

Food of the month: Fish

Fish is a good source of many nutrients, lower in saturated fats and heart healthy. Certain fish has a higher content of heart healthy omega 3.

Some minerals that can be found in fish include:

Omega 3: Lower blood pressure, reduce triglycerides, slow the development of plague, reduce chance of abnormal heart rhythm, reduce likelihood of heart attack and stroke

Vitamin D: Regulate calcium and phosphate

Vitamin B2: Vital role in body’s energy supply, absorbing and activating iron, folic acid, vitamins B1, B3 and B6

Calcium: Build and maintain bones, heart and muscles function

Phosphorus: Bone health, muscle movement, making energy

Iron: Transport oxygen, responsible for body’s energy and focus, immune system, body temperature regulation, gastrointestinal processes

Zinc: Immune system and metabolic function, wound healing and sense of taste and smell

Iodine: Thyroid health, neurodevelopment during pregnancy, cognitive health

Magnesium: Biochemical reactions in body, fights depression, lower blood pressure, anti-inflammatory, help prevent migraine, reduce insulin resistance.

Potassium: Regulate fluid balance, muscle contraction and nerve signals, lowers blood pressure

It is recommended to have 2-3 times per week of fish, or choosing fish over red meats that are high in saturated fats. The nutrients packed in fish are great for blood pressure management and lowering risk of a heart attack or stroke.

Preventing/reducing contaminants

Due to contaminants like mercury, certain fish contain higher levels than others. Young children, pregnant or lactating women would benefit from the below chart:


1 serving of fish is about the size and thickness of your hand.

Bold text fish are varieties containing omega 3 fatty acids

Stay tuned to our next post when we share about Hypothyroidism.

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